If you suffer from irritable bowel syndrome (IBS) or other gastrointestinal disorders, you’re likely familiar with the search for dietary solutions. One approach that’s gained significant attention is the Low FODMAP Diet. As an IBS dietitian in Bangalore, I often get asked, “What is a Low FODMAP Diet, and how can it help my symptoms?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can be difficult to digest and might cause symptoms such as bloating, gas, stomach pain, and diarrhoea in some people.
The Low FODMAP Diet is designed to limit the intake of these high FODMAP foods and replace them with low FODMAP alternatives. The ultimate aim is to alleviate digestive discomfort and improve overall gut health.
But how long to follow a Low FODMAP Diet? The diet is typically followed in three phases – elimination, reintroduction, and personalisation. It’s crucial to do this under the guidance of an IBS nutritionist in Bangalore or any other area, as the diet can be quite complex.
The Low FODMAP Diet can be an effective approach to manage IBS and other digestive disorders. Many individuals report significant improvements in symptoms and overall quality of life. If you browse through success stories on Low FODMAP Diet, you’ll find numerous accounts of decreased bloating, lessened stomach pain, improved bowel movements, and even weight loss in some cases.
Knowing which foods are low or high in FODMAPs is crucial when starting a Low FODMAP Diet. As a rule of thumb, certain fruits, vegetables, legumes, grains, dairy products, and sweeteners are known to be high in FODMAPs, while others are considered low FODMAP foods. For a comprehensive FODMAP food list, refer to the handout provided above.
No Calorie Restriction – The Low-FODMAP Diet, rather than imposing calorie restrictions, prioritises improving digestive symptoms. It emphasises nutrient-dense foods and encourages mindful eating in alignment with the provided food list to prevent any discomfort or adverse reactions.
Promotes Body Awareness to Foods – The beauty of this diet is its power to enhance your body’s understanding of different foods. If you’re someone who experiences digestive symptoms, you’ll likely notice significant improvements in your quality of life by adopting this diet. It offers an excellent opportunity to become more attuned to how your body responds to certain foods, and maintaining a record of these positive changes can be a powerful motivator, particularly on tough days.
Under expert guidance from a nutritionist or healthcare practitioner, the Low-FODMAP diet follows a systematic reintroduction of foods after a specified time. This process aids in recognising foods that may trigger ongoing symptoms, fostering a deeper awareness of your body’s response to different foods.
Identifies Food Triggers – One of the significant aspects of the Low-FODMAP Diet is its ability to identify food triggers. If you have digestive issues, it’s probable that you’re aware of certain foods that cause discomfort. However, there might be multiple food triggers that you’re unaware of. This diet strategically eliminates common FODMAP triggers to ease symptoms and foster gut healing. With your healthcare practitioner, you’ll reintroduce foods and pinpoint your unique triggers. There might be instances where a professional suggests permanently excluding certain foods, especially in cases of known allergies.
Reduces Inflammaiton – the Low-FODMAP diet eliminates specific foods that might cause inflammation in your gut while promoting anti-inflammatory foods, thereby encouraging gut healing. The constant renewal of cells in the intestinal lining benefits significantly from this diet, which promotes the growth of stronger, healthier gut tissue.
Limited Legumes – Legumes, high in oligosaccharides, are limited in this diet plan. However, certain beans, such as black beans, green peas, chickpeas, hummus and mung beans, are allowed in moderated quantities, as the cooking method can significantly reduce oligosaccharides content. In some cases, all legumes may be excluded for individuals who experience symptoms even with minimal amounts.
Eliminates Processed Foods A significant aspect of this diet is the elimination of most processed foods. Hidden ingredients and processing methods can introduce FODMAPs into your diet unknowingly. A shift towards a more health-conscious society has spurred the market to respond. Today, numerous companies offer convenience foods, like pasta sauces and seasonings, specifically designed for those following a Low-FODMAP diet.
Restricts Certain Carbohydrates – The Low-FODMAP Diet works by restricting certain carbohydrates and sugars known for their high FODMAP content. These specific carbohydrates and sugars tend to draw water into the intestine and are fermented by bacteria, causing gas production. This process can cause significant discomfort in some people. Therefore, this diet aims to eliminate or reduce foods containing moderate to high FODMAPs to relieve symptoms.
Reduces Food Triggers – the Low-FODMAP Diet is centred on reducing food triggers. By removing specific trigger foods, like FODMAPs, from the diet, this plan allows the gut to heal while incorporating nutrient-dense foods that support gut health.
After an initial elimination phase, your healthcare practitioner will guide you through a reintroduction process, usually spanning 4-6 weeks. During this phase, individual foods or sub-groups of FODMAPs are reintroduced to assess your reactivity or tolerance. The ultimate goal is to diversify your diet as much as possible, rather than sticking to a restrictive diet indefinitely.
Given the restrictive nature of this diet, it is strongly recommended to consult with an experienced functional medicine practitioner who can provide appropriate diagnosis and additional treatment while you embark on the Low-FODMAP journey.
A Low FODMAP meal plan may include:
Remember, everyone is different, and a diet that works for one person may not work for another. You should always seek professional advice from an IBS dietitian in Bangalore or elsewhere before beginning a new diet plan.
When followed correctly and under the guidance of a professional, the Low FODMAP Diet can be a healthy way to manage IBS symptoms. However, as it involves eliminating certain foods, it’s essential to ensure you’re getting a range of nutrients from other sources.
The Low FODMAP Diet can be a powerful tool for individuals struggling with IBS and other digestive disorders. However, it should be tailored to each individual’s needs and monitored by a healthcare professional.
So, if you’re looking for IBS treatment in Bangalore and want to explore the potential benefits of the Low FODMAP Diet, reach out to an experienced IBS nutritionist or dietitian today. With the right guidance, you can embark on a path to better gut health and a more comfortable life.
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Most people stay on the Low-FODMAP Food Plan for 4-6 weeks, followed by a period of food re-introduction. Some people, under the guidance of their physician, may stay on the Low-FODMAP Food Plan longer if symptoms and other clinical indicators are resolving more slowly. Most people find that they need to limit certain foods (e.g. garlic), or FODMAP groups (e.g. lactose) indefinitely. In instances where you need to avoid certain foods long-term, talk to your nutritionist about substitutions and other recommendations.
Small Intestinal Bacterial Overgrowth, or “SIBO” is a condition where there is
an excessive amount of bacteria in the small intestine. SIBO can cause stomach pain, nausea, diarrhea, bloating and other symptoms, including weight loss. Slow digestion, a weakened immune system, and low stomach acid can increase a person’s risk of developing SIBO. SIBO is diagnosed with a lactulose breath test and can be treated with antibiotics, or supplements depending on the severity and symptoms.
The short answer is: it depends. Most people do better when all gluten-containing grains are eliminated on the Low-FODMAP Food Plan. However, some individuals may tolerate bulgur and spelt in small amounts. After the initial elimination of FODMAP foods, some individuals may find that they tolerate limited amounts gluten in the form of traditional sourdough breads. For those with celiac or non-celiac gluten sensitivity, all gluten should be eliminated during and after the elimination.
It depends. Cooking may reduce FODMAPs in some foods, but predicting
which cooking method and the amount of FODMAP content that remains is unpredictable. Until more research is done, using low FODMAP foods in cooking is recommended.
Talk to your healthcare practitioner. There may be another digestive issue or other aspect of your wellbeing, like stress, that needs to be addressed. It is possible that you will need to repeat the Low-FODMAP Food Plan for another 4-6 weeks, however, you should only do so under the guidance of your healthcare practitioner or nutritionist.
Monash University in Melbourne, Australia is a leader in IBS and FODMAP research. They have many resources for patients and practitioners, including a comprehensive guide and app. You can find more information on the Monash University website.
On any elimination diet, the goal is to remove trigger foods so the body can heal. Many times, this starts with the removal of the most common trigger foods and expands to include more foods if symptoms do not improve. The term “stricter version” refers to the latter, in which, more foods are removed from the food plan. Don’t despair, elimination diets are temporary, so if you are following a stricter version, you won’t be limited this way forever.
Many healthcare practitioners will recommend probiotics with other supplements while you are following the Low-FODMAP Food Plan; others won’t. Specific strains may be beneficial for certain digestive conditions. For brand and dosing recommendations specific for you, talk to your functional medicine practitioner.
It’s recommended to eat “organic” as often as possible. Organic fruits, vegetables, meat, and dairy do not allow conventional herbicides, pesticides, hormones, and synthetic additives, or irradiation of meat. Since many of these chemicals can irritate the digestive tract and contribute to inflammation, we recommend eating organic whenever possible. If there are financial or access limitations, we recommend using the Dirty DozenTM and Clean FifteenTM lists from the Environmental Working Group as guides.
Yes, depending on the restaurant. Fast food restaurants are not recommended
as the quality and ability to accommodate special requests is limited. “Sit down” restaurants are likely to be a better option. You will want to take a look at the menu ahead of time and identify items that are on your recommended food plan. For instance, plain grilled salmon, or chicken and cooked vegetables are available at many restaurants. For breakfast, most restaurants offer eggs and vegetables, which can be customized into an omelet. Make sure that you avoid scrambled eggs as dairy and other additives may be added. Most “sit down” restaurants will accommodate if you explain that you are on a special food plan and need to avoid certain foods and additives.
Specialises in Surgical Gastroenterology, Functional Medicine and is apt at treating chronic gut issues.
Arka Anugraha Hospital, #2, 15th Cross Rd, 6th Phase, J. P. Nagar, Bengaluru, Karnataka 560078
